It was a stormy rainy night. (no really, it was) and I met my classmates at the school parking lot. We carpooled. Not much was said. Except TURN HERE. Nerves maybe. We were ushered up to the top floor of the Neil Hellman School of Albany Med, given vicks, scrubs, and gloves. Once all in line in front of the big doors, we all waited with... anticipation? And then they opened the doors. I'm pretty sure it was in slow motion. That's what I remember. And then, there they were.
Not sure what happened to me, but I was violently prevented from heading through those doors. But alas, (always wanted to use that word) (shakespear I think) I went through. Head down. Convincing myself they're not real people, laying on those tables, in a state that I can't even discribe.
But thinking that, got me through the 2 hour hands on learning experience. And when I forgot to think that, bad things happened to me. Because in reality, they are people. Someone's mom, dad, sister, loved one. I think its an amazing thing what those people did, donating their bodies to science. And an even greater sacrifice for those who love them.
Yes, I did feel the Extensor Carpi Radialis Longus. I even touched a brain. And for this, I am grateful. But really, my only thoughts are "All you holy men and women, Rest in Peace."
treadmill fast 25:14 minutes (ran outa good music)
Deadlifts 135 x 8, 185 x 3 x 5
Front squats 95 x 5 x 5
GoodMornings 95 x 5 x 10
Pull Throughs 80 x 5 x 10
Decline abs BW x 27, 16, 12, 6
I dont need a program to get me ready for a stinkin meet in february. But Dave H says I can copy his. John is training him for the meet and another person. So I will secretly do what he does.
If this were a personal private diary, I would say ohhhhh so much more.
Cycle 3 week 3 Squats. And I am done. Will try something different. I don't recover fast enough to continue.
And who squats with a low cut tank top with boobs hanging out, wearing Ugg boots??? not me.
I was going to adjust the weights some because my back is still wicked sore from Monday's deads. But I left it the same.
Warm up: Kettlebell swings
1) Squats
bar x 2 x 12
95 x 8
115 x 5
145 x 5 (75%)
160 x 3 (85%)
180 x 1 (95%)
none were deep enough.
2) Boring But Big Squats
105 x 5 x 10
thats it. Deload next week. and just play around. Plus its a scarey week. Last 2 days at old job :( Myo test Monday night, Cadaver lab Tuesday night (yikes) and new job at xxxl starting wednesday. Crazy I tell ya.
Oh, and an old black guy came into the store and asked if we sold......mistletoe? LOLOLOL. No sir, we do not.
c.
Those were J-Dirts words to me after missing the second stinkin set of my bench and stripping the bar and throwing crap. and other stuff.
Cycle 3 week 3 Bench
1) Bench
bar x 12
60 x 8
70 x 5
80 x 5 (75%)
90 x 2 (85%) missed the 3rd rep (even though last week's 95 x 3 was easy?)
so I didn't bother with the 100 x 1+ (95%)
J always wanted to play the organ for a rolleramma type place since he was little. So he set his goal, and would practice everywhere he could, from malls (when no one was looking) to people's houses, until years later he landed a gig at Guptles.
ok, his story didn't help at all, and had nothing to do with powerlifting and not progressing. but it made me smile. I'm quitting Wendler's 5-3-1 after Friday. I really cant handle 3 heavy days in one week. I need to mix and match more. So I will give it some thought.
The rest:
DB bench
DB curls
KB swings
Cable rows
etc, etc, etc.
Jump rope with broken jump rope. Its about 20 feet long now so I tied it. Tripped too many times. So I threw it.
1) Lat Pull downs
95 x 5 x 8
2) Deadlift
135 x 8
185 x 5
215 x 5 (75%)
240 x 3 (85%)
270 x 1 and 1/3 (95%)
Skipped the high rep sets due to recovery issues. And I want my squats to go good on friday. And what I learned? Well on my last set with 270, I could feel where I am weak. Not my back, not my glutes, but my hams. That's where my mind at least, was focusing on, trying to move the bar from the floor. Once I get it going, I feel my back take over. and that is feeling strong lately. so more hamstring exercises for me. Got any? jk. no really, got any? besides Ham Glute Raises?
3) 1 arm DB rows
60 x 5 x 10
4) Leg press (deadlift stance) (and I felt it in my hams)
1 plate x 5 x 10
Numerous doubles of chin ups scattered here and there.
Cycle 1 week 1 (push presses) (since I switched from military) (but tomorrow I start cycle 3 Week 3 on the other lifts.) (this is going to be confusing)
Our sign is up at the new building and looks GREAT!!!!! John says no pictures until it is open. He gets alota retards asking too many stupid questions.
1) Push presses (each set cleaned)
45 x 2 x 8
60 x 5 (65%) and my left shoulder started hurting. Left over from the log pressin last week. So I modified my percentages
65 x 5 (<75%) wicked hurt. but I wanted to at least finish
70 x 5 (<85%) screamin pain in left delt. so I stopped.
and it only hurts when I overhead press and turn my steering wheel to the right.
2) Dips
bw x 7! (finally gettin there) 5,5,5
3) Pull ups assisted but not much
little band x 4 x 8
Pot Pourie/Casserole starts here. It happens when you dont have a plan.
4) Push ups
bw x 10
pressin, turning my steering wheel...... and pushups
5) Planks
bw x 2 x 1 minutes (I get bored at non moving activities)
6) DB snatches. Because the guys last week were doing those with those big dumbbells and it looked fun.
20 x a couple
25 x a couple
30 x 1 each side
35 x 4 x 1 right side. fun :)
25 x 4 x 1 left side.
Brioschi...Italian or Polish. I say Italian since it was always in the middle of the table during our Big Sunday Dinners. When I was 'big enough' to sit at the big people table, and got to be next to my grandpa with the jug of wine between us, on the floor. The briosci was passed around after the lasagna and before the ham or turkey. Well today I needed it. All this talk about a meet on Feb. 26th. Bad stomach.
Cycle 3 Week 2 Squats
1) Squats
bar x 12
95 x 8
115 x 5
135 x 3 (70%)
150 x 3 (80%)
170 x 3 (90%)
not happy though. weight felt heavy. even though I never done 3 before, it doesn't seem like a rep pr. People my size are squatting over 200 like its nothing. I'm just a complainer today.
BBB squats
100 x 3 x 10
2) BB Lunges
85 x 3 x 12
3) HGR
bw x 3 x 12
CORE
4) Cable abs standing
70lbs x 3 x 12
asked john for a oblique one. Turkish Get ups. ok. forgot how to do them though.
5) TGU's
15lb KB x maybe 4 each side. they were a bit discobobulated.
so I was planning on finishing the week with a deload after my sad performance monday. Realizing I dont recover well from strongman type events. But when I got to the gym, BAM. something made me crazy mad. so I walked right back without passing go and started warming up. After my second bench warmup I said some bad words in a good positive way, and decided to stay the course. I am well enough recovered. (will get to the paper clip scenerio later.
1) Bench
bar x 12
65 x 8
75 x 3 (70%)
85 x 3 (80%)
95 x 3 90%) and rep PR :)
did not have 4 in me. I know when my left arm is going to give out. and 4 woulda been ugly. http://www.youtube.com/watch?v=6wYMEpIgPmI
Got unmad quickly.
2a) BBB Bench
65 x 5 x 10
2b) Bentover BB rows
75 x 5 x 10
3a) BB curls
25lbs x 3 x 25
3b) Decline abs weighted
25plate over head x 3 x 8
3c) Decline obliques weighted side to side
25plate over head x 3 x 6 each side
desperately needed a bobby pin but settled for a paper clip. Got stuck. So J-Dirt meticulously removed it without ripping any of my hair out. Brilliant. He's ok when he's not talking.
Maybe I demoted my only friend too soon. Maybe not. but I am discovering I am more of an aquaintance type person. Or maybe my definition of friend is just a bit unrealistic. whatever. today sucked. Never should have attempted a workout. especially continuing with the 2nd week of my 5-3-1.
I decided to fit my push presses in first, since I missed them yesterday.
1) Push presses
45 x 3 x 5
65 x 5
crash.
my whole upper body hurt.
2) Deadlifts
135 x 5
185 x 3, 1
burn
So I just decided to do some weighted decline abs. My new goal is to make my core rock steel. I stole some of my football kid's ab exercises.
3) Decline abs
+10lbs held up over head x 3 x 8
then same set up, for obliques, side to side.
then I was muy done.
I will admit, I was a bit afraid. First, running outa gas. Second, finding the place. Third, finding the door to get in. And fourth.....walking in to find a no nonsense strongman 'gym' with 7 strongmen. (yikes, she says to herself)
So the implements were pretty much a bit too heavy for me. dang. But man I still had a blast, and Curtis and the other guys were super nice and helpful.
1) So first, the log...The women's log was arriving later that day so I practice with the 70lb one. I had about 20 misses but finally locked one out. Then another. Then another. followed by maybe 10 more misses. but I think I got the hang of it now.
2) Then, the guys were practicing with the shoot I forgot what its called oh YEA! The Frame? It was a big MFer square built outa barn beams with 2 handles. It was huge and weighed unloaded, 600lbs.
So I loaded up the farmers :) 145 each and made maybe 4 trips. The barn is long.
3) Watched them toss the kegs over an 8 foot beam outside. 8 kegs, and super fast. That's when I met Rocky. Curtis' Rooster. Anyway after they were done I tried them out. Muy hard. I told them not to bother lowering the beam, I would just go under it anyways. And probably have a hard time even clearing my chin. But I got them maybe 4 feet up.
4) tire. sigh.
585 x not a stinkin budge. And I've flipped our xxxl one which is 600 for 2. This one was just dead weight to me. And the smaller tires weren't coming till next week.
5) STONE!!! :)
I couldn't even lap 110 until I put some of that magical tacky on. I love that stuff!!!! (how do you get it off anyway?) so 110 went easy onto the 36" platform and i grabbed the 125. Easy! Was going to grab a heavier one but one of the nice guys said to try it on the 48" platform. Dang. had to drop it. But after some good advice I got that baby up too. Maybe 5 times or so. It was hard to put it away. Too much fun!
So I decided I can't do the actual meet. But I think I will still train down there when Curtis invites people again. Maybe someday. But for now its just alota fun!
1) squats
bar x 3 x 12
95 x 5
115 x 5
125 x 5 (65%)
145 x 5 (75%)
160 x 5 (85%) maybe a rep pr. who knows. dont care.
Nice Marine gave me tips on keeping my knees out. Tried it with the 160's and it worked. Drilled it in with the bbb set
BBB
100 x 5 x 10
thats it. need energy for tomorrow. training at the barn. hope i do ok. will make a decision about competing in his january 29th strongman. I need to be able to do everything at least with opening wieght. sad but true.
Cycle 3 week 1 (plus, I wanted to test out my military press 1 RM since I am switching to push presses and skipping them all together this week to train strongman)
1) Bench
bar x 12
60 x 8
70 x 5 (65%)
80 x 5 (75%)
90 x 5 barely (85%)
2a) BBB Bench
55 x 5 x 10
2b) Military press
35 x 5
50 x 1
60 x 1
65 x 0
never shoulda tested it. (bad judgement part) same as 8 weeks ago.
3a) Bentover BB Rows
75 x 3 x 10
3b) Cable tri extensions
60 x 3 x 10
4) Elevated Pushups
toes+6 inches x 3 x 10
Was going to tell a toilet story here, but I will just say I cant wait to have real bathrooms. with seats permanently attached, that flush. John and me did some plumbin today. I think my quick actions though, saved the gym.
5) Kettlebell swings
50lbs x 4 x 25
and j-dirt confirmed our tires are in a safe place right now. I will take his word for it.
1) Deads
135 x 2 x 8
185 x 5 (65%)
215 x 5 (75%)
240 x 5 (85%)
135 x 3 x 10
John says rep PR. so I believe it :) The fifth one got wacky 3/4's up so I didn't try for a 6th. But I'm happy. the first 3 were easy smeezy. I even stayed focused with the leprachon and j-dirt discussing hunting. I'm gettin good.
1) MP
25 x 2 x 10
30 x 5
35 x 5
40 x 5
didnt figure out percentages but they're close.
2a) Dips
bw x 3 x 5
2b) BB curls
45 x 3 x 8
3a) Chin ups
band x 3 x 8
3b) Decline abs
bw x 3 x 8
my babies are gone, but safe in the new building.
4) Kettlebell swings
50lb x 3 x 36
I'll figure out all my new percentages tonight for my 3rd cycle. This time I will add weight to my squats. I also think I will switch out the strict mp's for push presses. But maybe first, like on my bench day, see what my new 1RM is. Next Sunday's presses are going to be substituted anyhow for saturday's strongman training at The Barn. I will get to practice with the log. maybe. If I can't handle the wieghts of all the events, then I wont do the contest. But our gym is having a PL one in february. I'd kinda like to do that too. maybe. So we will see. I got alota maybees in me right now.
